Exercises without equipment
The following exercises work many of the major muscle groups of the body whilst requiring no specialised exercise equipment which you find in the gym. Travellers may find such exercises ideal for when stopping over in hotels or B&Bs. The exercises are also suited for those who like to exercise within their own home, but have limited exercise equipment. All that is required is a sturdy chair which I am sure most hotel rooms, B&Bs and homes have available.
Push up and elevated push up
Targets: Chest, Shoulders, Triceps
Instructions: The normal push up is performed flat on the floor, with the feet in contact with the floor, the body inline and the hands placed shoulder width apart. The descend should continue until your nose is a few inches away from the ground. The arms are then extended to raise the torso until they are fully extended. An easier option for those with limited strength is to perform the push up on the knees. The elevated push up is a more difficult movement, with the feet placed on a chair whilst the hands remain on the floor so the torso is angled downward. The elevated push up mimics the movement of the incline bench press.
Body weight lunge
Targets: Quadriceps, Hamstrings, Glutes
Instructions: Stand erect and raise your outstretched arms to the side of the body so the arms are running parallel to the ground. Lunge the left foot forward and simultaneously squat down as the foot makes contact with the floor. Descend until the left thigh is parallel to the ground, and forceful push back to the starting position. Repeat for the other leg, and then repeat for repetitions. Having the arms raised outward can aid balance, which may be difficult to master initially.
Calf raise
Targets: Calfs
Instructions: If possible, perform these on the edge of the step or on a slightly raised platform such as a thick book. Stand erect and bend slightly at the knees. Contact the calf muscles by going onto your tip toes. Pause at the top of the movement for a second, and then descend. If you are performing these on a raised platform, descend below the level of the step so that the calves are stretched. Repeat for repetitions.
Hyper extensions
Targets: Lower back
Instructions: Place a chair close to the edge of a bed. Lay forward onto the chair so the hips are pivoting on the seat of the chair, and the lower legs and feet are held from rising by being positioned under the bed. From this position the upper torso should be able to be flexed forward towards the floor by bending at the hips. Place your hands behind your head and bend forward as far as possible. From the bottom position raise the torso back up and hyperextend the back. Repeat for repetitions.